The ketogenic diet is a low carb diet with extremely low carbohydrate intake. In the course of the diet, the metabolism is switched to provide energy for the body from the supplied fats.
What is the ketogenic diet?
The Ketogenic Diet is a low carb diet with extremely low carbohydrate intake. During the diet, the metabolism is switched to provide energy for the body from the fats and proteins supplied. The ketogenic diet is the most extreme form of the popular low carb diets. It is based on an extremely low carbohydrate intake. Not eating any carbohydrates at all is almost impossible, as even very low carbohydrate foods such as various vegetables, eggs or dairy products contain a certain amount of carbohydrates. Instead, energy during the ketogenic diet is obtained from the diet through abundant protein and fat. The daily requirement of calories is necessarily nevertheless somewhat undercut with the Ketogenen Diät, since also this Diät functions in the final result only with a negative energy balance. The name of the ketogenic diet is derived from the state of ketosis into which the body enters with such a low carbohydrate intake. This state is comparable to starvation metabolism. In ketosis, fats are converted in the liver to ketone bodies, which the body can use as an alternative source of energy. Diets functioning on the same principle under a different name are the Anabolic Diet or the Atkins Diet, named after its inventor. As a permanent form of nutrition, the ketogenic diet is hardly practicable. However, good results can be achieved with it in the short term.
Function, effect and goals
Like all diets, the Ketogenic Diet can only work in a calorie deficit. However, its distinctive feature, which at the same time makes it very effective, is the very low carbohydrate content of no more than 30 grams per day. Instead of carbohydrates as the primary energy source, this diet relies more on fat in addition to protein. Proponents of the ketogenic diet emphasize that only fats are essential for the body, since only they are needed for the function and renewal processes of the organs and for the cell walls. Since carbohydrates cause the storage of water in the body, the body loses a lot of weight in the form of water in the first days of the Ketogenic Diet in the course of the renunciation of carbohydrates. This quick success on the scale raises the motivation, but should not yet be considered as real weight loss. In a normal diet, the body gets most of its energy from carbohydrates. The goal of the ketogenic diet is to retrain the body to draw on its fat stores. The high protein intake serves to protect the muscles, from which the body could easily draw energy in the event of a protein deficiency. If the body does not have enough carbohydrates for a long period of time, the body’s metabolism changes, as it is forced to resort to other sources of energy. With a sufficient fat supply, ketone bodies are formed from the fatty acids in the food, which the body can utilize as an energy source. The formation of ketone bodies takes place in the liver. Both the brain and the muscles can be supplied with this alternative form of energy. At this stage, the body is already in the targeted metabolic state, ketosis. A key component of the ketogenic diet is insulin. This hormone regulates blood glucose levels. The more glucose is in the blood, the more insulin the body has to secrete. However, insulin is considered a fattening hormone. If the body’s glycogen stores are already full and carbohydrates are nevertheless supplied in excess of requirements through food, this excess is converted into the unloved fat deposits with the help of insulin: Insulin stimulates the enzyme lipoprotein lipase in the fat cells, which promotes the storage of fat in the body. On the other hand, a very low-carbohydrate diet hardly raises blood glucose levels, which means that less insulin needs to be produced. Another advantage of this is that a constant low blood sugar level avoids cravings, which can make dieting much easier.
Risks, side effects and dangers
Certain groups of people should better refrain from the ketogenic diet due to the very low carbohydrate intake.First of all, these include pregnant women, since the targeted ketosis resembles a state of starvation and the risk of nutrient deficiency for the fetus is too great. The ketogenic diet is also less suitable for many athletes – especially endurance athletes. They need filled glycogen stores for an intense training session. These are achieved exclusively through an adequate supply of carbohydrates. Although the body can convert a portion of proteins and fats to glucose, this portion is not sufficient to provide the body with enough energy during intense sports sessions. The third risk group is represented by type 1 diabetics who try to control their disease through diet. Here, the risk of ketoacidosis is high. However, this risk is curbed when treatment with insulin is administered. Side effects that can occur in all groups of people include psychological complaints such as mood swings or fatigue, as well as constipation, kidney stones or a reduction in bone density. Micronutrient deficiencies can also occur quickly, as fruits and vegetables in large quantities have too high a carbohydrate content for the Ketogenic Diet. Individuals who react to the Ketogenic Diet with general and persistent discomfort should look for a form of diet that better suits them. Thus, the Ketogenic Diet is not for everyone.
